Change Workout

dream arms

As I have suddenly realized that I am getting married in about 3 months and haven't really lost any weight, I've decided to switch exercise programs.

I am now doing supersets, which is a pair of exercises working the same muscle, with 30-second breaks in between pairs.

UPPER BODY
10min warmup

2 sets per pair, 30sec rest in between pairs
Chest Press 15x15lb dumbells
Flyes 15x5lb dumbells

Lat Pulldown 15x20lbs
Deadlifts 15x15lb dumbells

Shoulder Press 15x10lb dumbells
Lateral Raises 15x8lb dumbells

5min treadmill / elliptical walker

Pullovers 15x10lb dumbell
Bent-over Rows 15x10lb dumbell

Tricep Machine 15x10lbs
Tricep Kickbacks 15x8lb dumbells

Bicep Curls 15x10lb dumbells
Concentration Curls 15x10lb dumbells

Abs 3x20reps

I am semi-dreading the lower body workout I'll be doing later.

After:
It wasn't so bad after all

Lower Body 1
Leg Curls 15x20
Side Leg Lifts 15

Leg Extensions 15x15lbs
Wide-leg Squats 15x15lb dumbell

Calf Raises 3x15reps

Abs 3x20reps

Lower Body 2
Leg Curls 2x15

Squats (Smith) 3x15

Calf Raises (out straight in) 3x15

Walking Lunges 4sets

Side Leg Raise 3x15
Leg Raises (Abs) 3x15

Cardio

Cardio
30min treadmill / stairmaster / elliptical walker

Abs 3x20reps